AM
A1. Depth Jump 3 Reps rest 2 min x4
A2. Over the Head Med Ball Toss 3 Reps fro distancerest 2 min x4  25lbs
B. Seated Box Jump Build to a Moderate Height not a Max height *Try to Build higher than last week   39″
C1. Banded Monster Walks 20 Alternatnig Steps rest 1 min x4
C2. Skater Jumps for distance 10 alternating Jumps rest 1 min x4
D1. 6 Legs only Pedals on AB figuring out where to stop your drive downwards with one foot and beging the drive down with the other foot rest to recover x3
D2. 6 Arms only Pedals on AB figuring out end ranges of motion for your Drive out with the arm and pull back into the rest to recovery x3
+
AB 12 Seconds @ 650 Watts
Rest 3 min
*Build by 50 Wattseach interval until Failure   failed at 900
+
Shoulder Mobility from PT

PM
A. Back Squat 4-5 Reps with 3 second eccentric rest 2 min btwn sets x5    155,165,175,185,195
B. Deadlift 4-5 Reps with 3 second eccentricrest 2 min btwn sets x5    165,185,185,195,205
C1. Sumo Stance Good Mornings 10-12 reps rest 1 min x4    75lbs
C2. Hamstring Curls on low hanging rings 10-12 reps rest 1 min x4
D1. Elongated Couch stretch 20 seconds eachleg x4
D2. Single Leg Sorensen Hold 20 seconds each leg x4
D3. Glute Bridges 5 Reps with 2 second isometric hold at the top of each repx4

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